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CrossFit Week of WODs 2.13.17

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Monday 2/13/17

Strength/Skill Work:

Ring Muscle Ups – Every 2 Minutes for 5 Sets – Complete 1 Unbroken Set of Ring Muscle Ups (about 50-60% of your max set)

Scaled Option 1 – 1 Set of Ring Dips + 3 Muscle Up Transitions Scaled Option 2 – 1 Set of Push Ups + 3 Muscle Up Transitions

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“Snake Bite”

For Time – 21-15- 9: (13 Min Cap)

Squat Snatch S(75/55) RX(95/65)

Chest to Bar Pull Ups S(Pull Ups)

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Tuesday 2/14/17

Strength/Skill Work:

Handstand Push Ups

 Every 90 Seconds for 5 Sets – 5-15 Handstand Push Ups S(HS Hold/DB Strict Press)

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“Black and Blue”

5 Rounds For Time: (12 Min Cap)

10 Power Cleans S(95/65) RX(115/80) RTG(135/95)

200 M Run

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Wednesday 2/15/17

“Bar Crawl”

(In teams of 3)

7 Min AMRAP:

50 Bench Press S(95/65) RX(135/95)

50 Bench Press S(115/75) RX(155/105)

AMRAP Bench Press S(135/85) RX(185/115)

7 Min AMRAP:

50 Front Squats S(95/65) RX(135/95)

50 Front Squats S(115/75) RX(155/105)

AMRAP Front Squats S(135/85) RX(185/115)

7 Min AMRAP:

50 Deadlifts S(155/105) RX(185/135)

50 Deadlifts S(185/125) RX(225/155)

AMRAP Deadlifts S(205/145) RX(275/185)

**3 Mins Rest Between AMRAPs

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Thursday 2/16/17

“Tandem”

20 Min AMRAP: (In teams of 2)

50 Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)

40 DB Walking Lunges S(40/25) RX(50/35) RTG(60/40)

30/20 Cal Assault Bike S(Airdyne)

20 Burpees

5 Rope Climbs

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Friday 2/17/17

“Salt N’ Peppah”

18 Min AMRAP:

30 Push Jerks S(95/65) RX(115/80)

30 Box Jumps S(Step Ups) RX(24/20)

30 Calorie Row

30 Toes to Bar S(15 Toes to Bar/30 Knees to Chest)

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Core WOD

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Saturday 2/18/17

No Classes Today!!

 Beach WOD at Marcinski Park at 9:30 AM!!